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Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Wednesday 300311
Posted on March 30, 2011 by admin. Filed under Exercise
5 rounds for time:
21 Dumbbell hang cleans 15kg (12.5kg)
Run 400m
Post time to comments.
“There are no Excuses”
Commando Steve
Tuesday 290311
Posted on March 29, 2011 by admin. Filed under Exercise
Floor Press 7 x 3 60% 1 rm, rest 1 minute
rest, then…..
JM Press 4 x 6 max effort, rest 1 minute
Hip extension 4 x max, 15kg, rest 1 minute
KTE 3 x 15, rest 90 seconds
Post loads to comments.
“I can be changed by what happens to me. But I refuse to be reduced by it.”
Maya [...]
Monday 280311
Posted on March 28, 2011 by admin. Filed under Exercise
Deadlift 10 x 2 50% 1 rm with blue bands, rest 1 minute.
rest, then…..
For time:
Row 1000m
50 Thrusters 20kg
30 Pull ups
Row 500m
25 Thrusters 20kg
15 Pull ups
Post loads and time to comments.
“Never interrupt someone doing what you said couldn’t be done.”
Amelia Earhart
Sunday 270311
Posted on March 27, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Saturday 260311
Posted on March 26, 2011 by admin. Filed under Exercise
Max Effort Power Snatch 1, 1, 1, 1.
rest, then…..
“Elizabeth”
21-15-9 reps for time:
Clean, 60kg (40kg)
Ring Dips
Post time to comments.
“I haven’t failed. I’ve just found 10,000 ways that won’t work.”
Thomas Edison
Friday 250311
Posted on March 25, 2011 by admin. Filed under Exercise
Max Effort Clean and Jerk 1, 1, 1, 1.
Rest, then…..
3 rounds for time of:
9 L Pull Ups
15 GHD Sit Ups
21 Wall Ball 9kg (6kg)
Post loads and time to comments.
“A journey of a thousand miles begins with one small step”
Old Chinese
Thursday 240311
Posted on March 24, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Wednesday 230311
Posted on March 23, 2011 by admin. Filed under Exercise
Complete as many rounds as possible in 12 minutes of:
Body weight Bench press, 3 reps
100kg Back squat, 5 reps
Post rounds to comments.
“Advice is what we ask for when we already know the answer but wish we didn’t.”
Erica Mann Jong
Tuesday 220311
Posted on March 22, 2011 by admin. Filed under Exercise
Power Snatch 10 x 2 60% 1rm, rest 1 minute.
rest, then…..
As many rounds in 10 minutes of:
50m Prowler 40kg
10 Push ups
Post loads and time to comments.
“It’s hard to beat a person who never gives up.”
Babe Ruth
